Dive into this athlete’s performance at 2024 Rotterdam using our in-depth report. By comparing their results to those of similar athletes, we identify key strengths and areas in need of improvement.
For this specific race, our analysis is based on the performance of
158 similar athletes.
This chart provides a visual summary of the race performance, displaying percentile rankings for all running and workout segments. You can quickly see the strength and the weakness of the athlete.
Percentile based on all the athletes who competed in Hyrox Men
Run, Baby, Run!
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
Based on 158 athletes with similar finish time in Hyrox Men
Station Showdown
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Based on 158 athletes with similar finish time in Hyrox Men
Fast, slow, or steady?
Here’s the full breakdown of Van Der Westhuyzen Johan's race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where Van Der Westhuyzen Johan hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
Based on 158 athletes with similar finish time in Hyrox Men
Expected Finish Time
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station.
Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
Spread of Splits Time
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare Van Der Westhuyzen Johan’s performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
Percentile based on all the athletes who competed in Hyrox Men
Improvement Plan
Based on our analysis, here are the focus areas for improvement. The goal is
to determine how quickly the athlete could improve on some stations and where is the path of least resistance to improve Van Der Westhuyzen Johan's time.
The percentile rank is the current position of the athlete compared to the competition. It goes from 0 to 100, where 0 is the best and 100 is the worst.
It show the potential improvement for each station. The athlete should focus on the stations with the highest potential improvement and the biggest duration.
A big improvement in the Farmer's carry station will not be as impactful as a small improvement in the wall ball station for instance.
Just click on a station to see how easy it will be to improve and how important it is to focus on it during training.
For this athlete we identified a possible improvement of
14:51.
Check the detail of the improvement plan below.
Based on 158 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Johan Van Der Westhuyzen's performance in the 2024 Rotterdam HYROX race places him in the top 68% overall and top 66% within his age group, which is a commendable achievement. His total running time was slightly slower than average, indicating a more balanced athlete with no extreme leaning towards either running or strength, but with room for improvement in both areas. The analysis of his splits suggests he started some of the running segments a bit too slow, potentially losing momentum that could have been capitalized on in earlier stages. His performance in the Ski Erg, Sled Push, and Farmers Carry indicates a good strength base, particularly in shorter, intense efforts. However, areas requiring improvement, notably the Burpees Broad Jump, Sandbag Lunges, and Sled Pull, highlight a need to enhance his endurance and technique in strength-focused tasks, as well as transition efficiency between exercises.
Segments to Improve:
Burpees Broad Jump: Johan's time in this segment was significantly slower than average, indicating a potential lack of explosive power and endurance. To improve, focus on plyometric exercises like box jumps, squat jumps, and broad jumps to enhance explosive strength. Additionally, incorporating interval training with high-intensity burpees can improve endurance. Practicing the technique of combining a burpee with a forward jump efficiently can also shave off critical seconds.
Sandbag Lunges: This segment was another area of weakness. To bolster performance, Johan should incorporate more unilateral leg exercises into his training, such as Bulgarian split squats and lunges with weight, to improve balance, strength, and endurance in a similar movement pattern. Weighted step-ups can also be beneficial. Ensuring proper form and gradually increasing the weight will build the necessary strength and stamina for this challenge.
Sled Pull: The sled pull time suggests a need for improved technique and strength in pulling movements. Regular training with sled drags and pulls, focusing on maintaining a consistent posture and using leg drive efficiently, can make significant improvements. Additionally, strengthening the back, shoulders, and arms through compound lifts like deadlifts and rows will contribute to better performance in sled pulls.
Race Strategies:
Start Strong: Analyzing Johan's early running segments suggests he may benefit from starting slightly faster to capitalize on fresh energy levels, ensuring he doesn't lose time in the initial stages. However, he should balance this with maintaining a sustainable pace that he can hold throughout the race.
Transitions: With a faster than average Roxzone time, Johan shows he has efficient transitions but still room for improvement. Focusing on minimizing rest time and practicing quick transitions between exercises in training sessions will help reduce overall time. Simulating race conditions by performing exercises back-to-back with minimal rest can improve this aspect.
Endurance and Technique in Strength Tasks: For the strength-focused segments where Johan has room for improvement, incorporating more endurance-based strength training can be beneficial. This includes higher repetition ranges and circuit training that mimics the demands of the race. Technique work, especially on the most challenging obstacles, should not be overlooked, as efficiency in movement can significantly impact overall performance.
By focusing on these targeted areas for improvement and implementing the suggested training strategies, Johan Van Der Westhuyzen can expect to see enhanced performance in future HYROX races. Consistency, proper technique, and a balanced approach to both strength and endurance training will be key to his success.